Fist of Fury Posted October 22, 2017 Author Share Posted October 22, 2017 22/10/17 (BW: 102.5 kg) WD2 B3-F3 x 3 B5-F5 x 3 B4-F4 x 3 PH3 Week 4, Day 1 2 Hand Euro Pinch 46.5 kg 2x4 Brutalizer LH: 45.50 kg 4x4 RH: 43.75 kg 4x4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 24, 2017 Author Share Posted October 24, 2017 24/10/17 Zottman Curl 10 kg 3x10 PH3 Week 4, Day 2 3" Dumbbell Row 25.85 kg 3x5 Superset with bench press, then some work with the dexterity balls. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 26, 2017 Author Share Posted October 26, 2017 26/10/17 PH3 Week 4, Day 3 2 Hand Euro Pinch 51.5 kg - 15 reps (rpe8) Rolling Thunder LH: 64.5 kg - 12 reps (rpe10) RH: 62.0 kg - 12 reps (rpe9.5) Zottman Curl 10 kg 1x10 switched to... Off-Set Curl (Seated) 10 kg 4x8 First time I try it, pretty cool exercise. The PH3 program doesn't really have any deloads. I'm going to take one week off from grip now and see how that feels and if it feels better I will try to continue with the next phase of the program. I'm pretty sure it will end bad if I don't rest, biceps are not used to this volume and intensity and they're are really feeling it right now. I will continue with the squats, that is the only exercise that feels good right now. I will stop with the presses and DL's. Might start pressing in a few weeks but DL's is not going to happen. I will do some dead hangs instead for the grip with thinner bars. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 5, 2017 Author Share Posted November 5, 2017 31/10/17 One Hand Pinch Wasn't going to do any grip this week but as probably all of you know who have read more than one post in this log, I rarely stick to my plans haha Gold Bar Pinch Up to 23 kg with left hand. Attempted 25 kg but only got a little bit of air with that. Stub Up to 13 kg, attempted 15+ kg but nothing happened 2/11/17 Grippers MMS LH: LT#3 1x3, GHP 150# 1x0 (1 mm off) RH: Elite 174#, down to about 5-6 mm. I'm able to set it to around 10 mm. LT#3 1x0 (quite far off). GHP 150# 1x0 (1-2 mm off) GHP 146# 1x1 5/11/17 Grippers RH: GHP 150# - MMS - 2x1 GHP 125# - CCS - 2x1 GHP 115# - CCS - 1x2 LH: LT#3 - 1.5" Block - 1x1, 1x0 (1-2 mm off) GHP 125# - 1.5" Block - 2x1 GHP 115# - 1.5" Block - 1x2 Did this between sets of squats. PH3 Week 5, Day 1 Two Hand Euro Pinch 46.5 kg 2x6 Felt like nothing, getting stronger with the pinch each session. Had some slight pain when releasing, probably due to gripper work. TSG tend to really (bad word filter) up the hands. 3" Dumbbell 32 kg 2x8 Was going to do explosive high pulls but they weren't that explosive so I switched to deadlifts. CNS was fried after squats and grippers. Will do this exercise on the second day again as I did during first phase. Going to try the axle on my next session. Alternating Bicep Curl 10 kg 3x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 7, 2017 Author Share Posted November 7, 2017 7/11/17 WD2 B4-F4: 3x3 Vulcan Light Set Practice B5-F5: 1x3 with left and 1x2 with right. Did this between sets of bench press. PH3 Week 5, Day 2 DO Axle 100 kg 3x6 130 kg 1x1 Bar speed was very fast, I have the strength to lift more but my right hand is clearly weaker than my left so the bar starts to wobble. I have to lift slower next time I try. Square Rolling Handle Reverse Cable Wrist Curl 3x10 Will increase rep count next time. Finally I've found a reverse wrist movement that feels good, hopefully it will stay that way. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 9, 2017 Author Share Posted November 9, 2017 9/11/17 PH3 Week 5, Day 3 2 Hand Euro Pinch 52.5 kg 3x3 Off-Set Concentration Curl 10 kg 2x10 Rolling Thunder LH: 65.5 kg 2x4, 64.5 kg 2x4 RH: 63 kg 4x4 Then Squats and... Reverse Wrist Curl 3x12 Slept very good but maybe too long, it was a weak training session. Everything felt slow and hard. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 12, 2017 Author Share Posted November 12, 2017 12/11/17 WD2 B3-F3 - 3x3 Alternating Hammer Curl 10 kg 2x10 PH3 Week 6, Day 1 2 Hand Euro Pinch 46.5 kg 3x6 SR 50 mm RH LH: 57.5 kg 3x8 RH: 55.0 kg 3x8 Alternating Bicep Curl 10 kg 2x10 IMHH Sup/Pro 2.5 kg plate 3x10 Vulcan Light Set Practice LH: B6-F6 - 1x1 RH: B5-F6 - 1x0 missed with a few mm. Extremely frustrating, I really wish the left side of my upper body was stronger. This is really holding me back with grippers. LeverTop Front & Rear Choke +10 kg 2x15 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 14, 2017 Author Share Posted November 14, 2017 14/11/17 (BW: 102.30 kg) PH3 Week 6, Day 2 3" Dumbbell Kroc Row 32 kg 4x6 1.4" Dumbbell Kroc Row 36 kg 1x5 52 kg 3x3 Olympic Barbell Dead Hang Pinky On Rings 3x20 seconds (no chalk) Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 16, 2017 Author Share Posted November 16, 2017 16/11/17 Alternating Bicep Curl 10 kg 1x10 16 kg 3x3 PH3 Week 6, Day 3 2 Hand Euro Pinch 52.5 kg: 3, 3, 3, 8 (blood free) Rolling Thunder LH: 65.5 kg: 4, 4, 4, 4, 8 (rpe10) RH: 63.0 kg: 4, 4, 4, 4, 9 (rpe10) Alternating Bicep Curl 16 kg: 8, 8, 6 10 kg 1x10 Square Rolling Handle Cable Wrist Curl 2x20 Wrist Wrench 50 Reverse Cable Wrist Curl 2x20 Very bad week, might be because I'm deloading powerlifting. CNS doesn't get the same kickstart as it usually does. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 20, 2017 Author Share Posted November 20, 2017 20/11/17 PH3 Week 7, Day 1 2 Hand Euro Pinch 46.5 kg 4x6 SR 50 mm RH LH: 57.5 kg 4x8 RH: 55.5 kg 4x8 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 22, 2017 Author Share Posted November 22, 2017 22/11/17 PH3 Week 7, Day 2 Brutalizer LH: 49.0 kg 5x6 RH: 47.5 kg 5x6 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 24, 2017 Author Share Posted November 24, 2017 24/11/17 Alternating Bicep Curl 10 kg 1x10 Squats... Grippers (right hand) GHP 150#: 0, 1, 0. PH3 Week 7, Day 3 2 Hand Euro Pinch 52.5 kg: 5, 3, 3, 3, 10 (not going to write down the RPE for this anymore since I feel it's not so much about strength, more about friction and technique. Did 5 reps on first set by mistake.) Rolling Thunder LH: 65.5 kg: 4, 4, 4, 4, 7 (rpe10) RH: 63.0 kg: 4, 4, 4, 4, 12 (rpe8) Bench... Alternating Bicep Curl 16.5 kg: 8, 8, 7. 10 kg 1x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 27, 2017 Author Share Posted November 27, 2017 27/11/17 PH3 Week 8, Day 1 GripTopz Gold Bar Pinch Left Hand 16.10 kg x 3 17.40 kg x 3 19.15 kg x 3 Right Hand 15.35 kg x 3 16.60 kg x 3 17.90 kg x 3 Rolling Thunder LH: 64.5 kg 5x3 RH: 61.5 kg 5x3 Reverse Curl Ez-Bar bar 3x20 Dumbbell Row 36 kg 3x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 29, 2017 Author Share Posted November 29, 2017 29/11/17 PH3 Week 8, Day 2 GripTopz Gold Bar Pinch 16.60 kg 3x4 Brutalizer LH: 45.0 kg 4x4 RH: 42.5 kg 4x4 Vulcan CCS Lvl 6 - 3x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 1, 2017 Author Share Posted December 1, 2017 1/12/17 Grippers (Right hand) GHP 150# - two closes. COC 153# - one miss. PH3 Week 8, Day 3 2 Hand Euro Pinch 54.5 kg - 7 reps (felt terrible, going to train one handed with the gold bar pinch instead, this lift is too technical for my taste, gold bar pinch is more about raw strength). Rolling Thunder LH: 66.5 kg - 8 reps (rpe10) RH: 64.0 kg - 12 reps (rpe9.5) Hammer Curl 10 kg 3x12 One Handed Olympic Barbell Curl (Left arm only) bar x 3 22.5 kg x 3 23.0 kg x 3 I have some wrist problems with my right hand, this will be a good point in time for my left arm to catch up on my right. I think my best strict curl with right is 29 kg and with left only 26.5 kg, so there's a really big difference. Closing this gap will probably bump my thick bar strength up a bit as well. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 4, 2017 Author Share Posted December 4, 2017 4/12/17 Grippers (Right hand) COC 153 - miss GHP 150 - miss GHP 150 - miss Second attempt was from a stupid wide set, probably over 40 mm. Was experimenting with different camera angles and couldn't concentrate 100%. 1.4" Dumbbell Kroc Row 36 kg 2x10 PH3 Week 9, Day 1 GripTopz Gold Bar Pinch 17.90 kg 3x5 Rolling Thunder LH: 59.0 kg 3x7 RH: 56.5 kg 3x7 Reverse Curl Ez-Bar bar 2x30 Ironmind Hub Had not touched that thing in two years, only got 20.5 kg with right. I think my best lift ever was 24 kg or so. They really ought to change the CTD challenge to at least COC#3 and 30 kg on the hub. I wish I could do the Rolling Thunder part without any training 1.4" Dumbbell Kroc Row 36 kg 2x10 LeverTop Front & Rear Choke +10 kg 2x15 seconds Sup/Pro 1 meter threaded rod (M24) in suede leather 2x8 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 6, 2017 Author Share Posted December 6, 2017 6/12/17 Lying Tricep Extension Haven't done this exercise before simply because I have not been able to, I finally have enough space and the equipment to do it properly so I will add this to my routine from now. Triceps really needs to grow on me. Grippers Two attempt on GHP 150# with each hand, missed all but was very close, didn't do any squats today so I guess it was okay considering that. One close each hand with GHP 146#. PH3 Week 9, Day 2 Inch Trainer 49.5 kg 3x5 Definitely over reaching with left hand right now, I could really tell when I tested grippers. Which is good, it means I will break new ground with the RT once I start to train for top strength on it. Which I plan to do sometime in January. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 8, 2017 Author Share Posted December 8, 2017 8/12/17 PH3 Week 9, Day 3 GripTopz Gold Bar Pinch 20.40 kg 3x2 Rolling Thunder LH: 66.5 kg 4x3 RH: 64.0 kg 4x3 Left hypo thenar was cramping a bit. I've been feeling some cramps all over my body this week, probably need to drink more water and eat some more salt. Reverse Curl/Lying Tricep Ext Superset 3x12 Sup/Pro 1 meter threaded rod (M24) in suede leather 2x8 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 11, 2017 Author Share Posted December 11, 2017 11/12/17 Grippers GHP 150# - Three closes with right and three misses with left. Tried some new camera angles but it turned to shit as it always does. When I can close a COC#3.5/GHP8/Elite, then I'm hopefully ready for MM0. PH3 Week 10, Day 1 GripTopz Gold Bar Pinch 17.90 kg 4x5 Rolling Thunder LH: 59.0 kg 4x7 RH: 56.5 kg 4x7 Reverse Curl/Lying Tricep Ext Superset 3x12 Was going to do some wrist work after this but hands and forearms were fried. Will do it on Friday instead. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 11, 2017 Author Share Posted December 11, 2017 Today's attempt with the GHP7. I think this was my best effort with left hand so far. I should be able to close it when I don't train thick bar three times a week I think. https://www.youtube.com/watch?v=GuWDzYUuWNo 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 13, 2017 Author Share Posted December 13, 2017 13/12/17 PH3 Week 10, Day 2 Kroc Row 1.4" Dumbbell 36 kg 1x10 Inch Trainer 49.5 kg 3x5 1.4" Dumbbell 36 kg 5x10 Did these explosively and with minimal rest. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 15, 2017 Author Share Posted December 15, 2017 15/12/17 PH3 Week 10, Day 3 GripTopz Gold Bar Pinch LH: 20.40 kg: 3, 3, 3, 7 (rpe10) RH: 20.40 kg: 3, 3, 3, 5 (rpe10) Skin tear on left hand, didn't even know that was possible with round edges like these, must have been the chalk causing it. Right hand was a disappointment, working sets before the amrap set felt really good so I was expecting more than 5 reps. Rolling Thunder LH: 66.5 kg: 3, 3, 3, 3, 10 (rpe10) RH: 64.0 kg: 3, 3, 3, 3, 10 (rpe10) I'm happy with left hand performance, didn't expect that since left hand has been feeling very tired the last month. Right hand was as expected. Then I did some bicep curls with left arm and some lying tricep extensions. LeverTop Front & Rear Choke +10 kg 2x15 seconds Sup/Pro1 meter threaded rod (M24) in suede leather 2x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 18, 2017 Author Share Posted December 18, 2017 18/12/17 Grippers Did a few attempts on different grippers from different widths but it was a bad day, didn't close anything. Didn't try the GHP7 but I doubt I would've closed it judging by the attempts I made. PH3 Week 11, Day 1 GripTopz Gold Bar Pinch 17.90 kg 5x5 Skin tear I got was pretty bad, had tremendous pain all weekend, I was lucky it subsided today and was able to do the workout. Rolling Thunder LH: 59.0 kg 5x7 RH: 56.5 kg 5x7 Might have done 6 sets, I was tired after squats and lost count. This was a pretty good core trainer after 13 sets of squats. Reverse Curl/Lying Tricep Ext Superset 4x10 Added some weight this time, still a total newbie when it comes to this type of training so I'm not going to log any weights yet. Sup/Pro1 Meter Threaded Rod (M24) in Suede Leather 2x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 20, 2017 Author Share Posted December 20, 2017 20/12/17 PH3 Week 11, Day 2 Kroc Row 1.4" Dumbbell 36 kg 2x10 Inch Trainer 49.5 kg 5x5 Super hard. Too hard for me but I'm going to grind this out anyway. 1.4" Dumbbell 56 kg - 15 reps both arms. Easy, grip was failing, I didn't expect that, which is good, it means squatting pays off. I have only missed one session of squats since April. Having done it 2-3 times a week consistently, making very, very small progressions every third week with the 5/3/1 program. I'm not working anywhere near my 1RM which is a big relief, feels like I'm getting stronger each week. Hopefully I can continue this way. I'm using a cambered bar for all my squats. I will try to get some Zercher in from now also to get some more back work in. 36 kg 2x10 After PH3 I'm going to try the same thing as I did this past summer. Reverse bend twice a week and Rolling Thunder once a week. I'm planning out a program right now. I have a new stock of steel bars which I'm going to bend in 12-14 weeks time. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 22, 2017 Author Share Posted December 22, 2017 22/12/17 Started with Zercher squats and they were easier than before, haven't done them in about 4-5 months. One thing that was way worse now was the pain tolerance in the arms, holy crap, my body had completely forgotten about that. I added a suede leather but it didn't help much. Now I look like a heroin addict again I'm going to use triple leathers next time. I don't like to use the axle for this because I feel it restricts my lungs when I'm holding it. WD2 Up to Level #7 with left hand and missed with right hand. I'm happy that the bending strength I gained a few months ago seems to still be there to a large extent. I was worried about this. PH3 Week 11, Day 3 GripTopz Gold Bar Pinch LH - 20.30 kg: 2, 2, 2, 3 (very bad) RH - 20.30 kg: 2, 2, 2, 5 (bad) I'm dropping pinch for now, I don't feel like it gives me anything, I might try my 1RM with this block next week but after that I will not train pinch for a while. I probably need to specialize on pinch to ever be decent at it. It's definitely my Achilles heel in grip, sort of like bench press is for me in PL. Rolling Thunder LH - 67.25 kg: 3, 3, 3, 3, 8 (rpe10) RH - 65.50 kg: 3, 3, 3, 3, 12 (rpe9.5) Alternating Bicep Curl 3x12 Lying Tricep Ext 3x12 LeverTop Front & Rear Choke Superset +10 kg 2x15 seconds LeverTop Supinated and Pronated Hold +10 kg 1x10 seconds Too heavy for me without warmup so I switched to dynamic work instead... 1 Meter Threaded Rod (M24) in Suede Leather 2x10 Quote Link to comment Share on other sites More sharing options...
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